The Booty Centerarticle library.
Science-backed glute training written by the coaching team — same voice as the homepage, built for depth.
59 guides in the library
Where to dig in.
Browse by theme, then open the full index below.
Loading ranges for muscle growth are compared in this meta-analysis of low-load and high-load resistance training.
Guides filed under Anatomy & Posture.
2 articlesBody AestheticsGuides filed under Body Aesthetics.
1 articlesBody CompositionGuides filed under Body Composition.
1 articlesBooty ExercisesGuides filed under Booty Exercises.
6 articlesDecodedGuides filed under Decoded.
5 articlesFat LossGuides filed under Fat Loss.
5 articlesGlute TrainingGuides filed under Glute Training.
31 articlesSports Science & MedicineGuides filed under Sports Science & Medicine.
1 articlesWeight LossGuides filed under Weight Loss.
5 articlesRead the archive.
Back Fat and Bra Bulge: What Are You Seeing?
A ridge across your upper back can be fat, undertrained muscle, or a bra band displacing tissue. A ten second test tells you which, and only one of them takes months.
Loose Arms: Is It Fat, Muscle or Skin?
A loose upper arm can be fat, undertrained muscle or loose skin. Three different problems with three different answers, and how to tell which one is yours.
The Pear Shape: Why Your Body Guards Hip and Thigh Fat
Hip and thigh fat is not a missed leg day. Women store it first and lose it last, and that depot tracks with better health. Here is what actually changes the shape.
Why Belly Fat Is First On and Last Off
You lose weight. Your face changes. Your arms change. Your middle looks the same. This is the most common complaint in fat loss, and it is not a sign that you are doing it wrong. Your belly is built to fill first and empty last, and the reason has almost nothing to do with how […]
Why Your Butt Got Flatter When You Lost Weight
Weight loss can flatten your glutes because fat and lean tissue leave together. Protein and training keep the shape. Dieting harder will not bring it back.
How to Lose Belly Fat
Search this question and you will be handed ab exercises, a list of fat-burning foods, and a supplement. None of those three things has been shown to remove fat from your abdomen. This article is the short list of what has, and it is five items long. Every one of them has a study behind […]
Is a Glute Bridge a Push or Pull Exercise? The Biomechanics Explained
A glute bridge is a lower body pull. It is a hip extension exercise, and hip extension is the joint action that defines pulling in the lower body, even though the coaching cue tells you to press through your heels. The confusion is real, and the biomechanics settle it in about four sentences. The short […]
What part of the glutes do hip thrusts work?
Hip thrusts work the gluteus maximus as the prime mover and the gluteus medius only as a stabilizer. Both the upper and lower maximus are loaded hard through hip extension, while the medius holds your pelvis and knees in place without being trained through its own action.That difference decides your shape, and it is the […]
Shoulder Bridge vs Glute Bridge: What Actually Changes When You Swap One For The Other
A shoulder bridge is spinal articulation from Pilates. A glute bridge is loadable hip extension. Same body position, two different jobs, and only one builds size.
Sumo Deadlift for Glutes: Does It Actually Work?
Does the sumo deadlift work your glutes? Sumo hits the side glutes and inner thighs more. Conventional loads the glute max harder. See which one to pick.
Find your starting point in about 60 seconds.
Answer five questions. Receive one clear recommendation for Reset, Method or Private.